Chest Opener

Chest Opener Video

Springload:

⚪️ 3-4 White +/-

Duration:

60-90 seconds +/-

Regression:

  • move towards the back platform
  • sit on your heels
  • lower springload

Progression:

  • move towards the front platform
  • add springs

3-POINT SET-UP:

  1. Grab the long black cables

  2. Kneel on the center of your carriage facing the back

  3. Extend/Straighten your arms and align with hips

Body Part • Direction • Action Verb:

  • Keep your core engaged (neutral pelvis/spine) and maintain a supinated grip (palms face forward). Begin to PUSH into your straps (shoulder extension), bringing your palms slightly behind your hips.

Range of Motion:

  • The range of motion is relatively small and will end once you can no longer maintain a neutral pelvis/spine (ribs will begin to flare open and pelvis tips forward). Then slowly bring the cables back in alignment with your hips, not allowing the palms to pass your hips.

 Kinetic Checkpoints:

HEAD:

Same as plank

SHOULDERS/WRISTS:

❌ Pull the cables back as far as possible pinching the shoulder blades together (therefore opening rib cage, tipping pelvis forward, etc.)

❌ Squeeze the arms together as close as humanly possible

✅ Allow the arms to abduct, and the shoulder blades to retract while maintaining a neutral pelvis/spine and avoiding excessive retraction

HIPS:

❌ Tip the pelvis forward to help assist the arms to pull back further behind you and accomplish a larger range of motion

❌ “Squeeze your glutes” and tuck your hips under, maintaining a “flat back”

✅ Maintain a neutral pelvis/spine throughout the entire range of motion

HANDS:

❌ Flex/extend the wrists during the extension of the shoulders

✅ Maintain a neutral wrist throughout the range of motion. Firmly grip the handle, engaging the forearm.

Talking Points:

  • Make sure clients are focusing on engaging their core (maintaining neutral) prior to pulling cables behind them so they do not risk falling forward

  • This is an excellent postural exercise. Really reinforce the proper position of head/neck to maintain as perfect posture as possible

  • Brace the core and maintain a neutral position as the cables pull behind. It is easy for clients to force too large of a ROM in this exercise and excessively retract the shoulder blades while tipping the pelvis forward, thoracic extension, rib cage flares open etc. Shoulder extension should be the only movement.



Common Mistakes.